How to do strength training well?

Strength training, also known as resistance training, focuses on activating muscles by resisting resistance. Resistance can be created with the help of a variety of external fitness equipment and devices, or with the help of one's own body weight.

All kinds of physical training we do are done by muscles contracting at different loads and speeds, thus moving the bones. Without the force of muscle contraction and diastole to pull the bones into motion, all physical activities would be impossible.

Running, jumping, throwing and climbing, climbing and other sports activities and physical training are inseparable from the quality of strength. Therefore, the quality of strength is one of the most basic physical qualities of the human body, and is the basis for all sports activities and physical training.

So, how should trainers carry out strength training? Here to recommend a few classic equipment training action.

The squat, known as one of the classic movements of strength training, has countless benefits. Deep squats can stimulate most of the muscles in the whole body, thus accelerating muscle growth. Deep squat training needs to pay attention to: try to keep the upper body straight, otherwise the waist will be under a lot of pressure; tighten the waist, keep the waist straight; the use of the heel part of the force, in addition to maintaining the centre of gravity of the body, but also to reduce the pressure on the knee joints.

Hard pulling, hard pulling and deep squatting are not far from the importance of the classic movement that can train the whole body muscles. In addition, the hard pull is more practical than the deep squat in daily life, for example, we usually lift heavy objects from the ground, using a movement close to the hard pull.

Bench press, mainly a movement to train chest muscles. The bench press can be performed using different angles and weights, and is the best movement for training the pectoral muscles. The things you need to pay attention to in the bench press are: stabilise your body first; lock your back by tucking your shoulder blades back; tighten your abdominals and glutes; and try to maintain the maximum range of motion without overstretching your shoulder joints.

Shoulder press, this is a movement that people tend to ignore, in fact, its importance and bench press is not similar, because shoulder press can simultaneously train the deltoid, obliques, rhomboids, triceps and front serratus and many other muscles. Shoulder push up need to pay attention to is: first with a lighter weight to find out can let the shoulder joint smooth push up action angle; don't completely straighten the arm, otherwise will bring a lot of pressure to the elbow joint; avoid and squatting, hard pulling and other actions arranged in the same day for training.

Prone rowing, back muscles can be used in addition to the available pull-down training, you can also use the rowing movement to practice. Prone rowing is one of the most basic back strength training movements, it only needs a pair of dumbbells or a barbell can be trained, easy to learn.

Strength training is all about persistence and you can set a goal at the beginning of your workout. We should always pay attention to the weekly and monthly training volume completed in the process of training. When you are able to get your weekly and monthly training tasks done solidly, small improvements will keep coming. With this continuous, positive positive feedback, you will be better able to sustain your continued practice.

Through strength training, we reap the benefits of not only building muscle strength, but more importantly, improving bone health, effectively controlling body fat, and reducing the risk of injury during training.

Shoulder Press Machine                                                      Horizontal Bench Press                                          T bar prone row Machine